1.

Be active almost every day for 60

minutes to burn up extra calories and
get fit. Play tag or go for a bike ride instead
of playing computer games. Ask a friend
or family member to join you on a walk
instead of watching TV.
2. Cut some calories. The number of
calories in a food shows how much energy
you can get from it. To lose weight, you need
to eat about 200 to 300 calories less than
usual each day.
Here are some simple ways to cut calories:
Drink water instead of a big glass of sweet-
ened fruit drink or regular soda pop. You
can cut about 150 calories!
Eat a small serving of french fries instead
of a big oneand cut about 250 calories!
Eat a piece of fruit instead
of a candy bar. You will
cut about 200 calories!
Why is staying at a healthy weight
good for kids?
A healthy weight means you are not too
fat or too thin. Your doctor may have
said that you should not gain more weight
or that you need to lose a few pounds.
If you have diabetes and are overweight,
you are not alone.
The steps you take to manage your weight
will help you feel better and may improve
your blood sugar or glucose (GLOO-kos)
levels. Staying at a healthy weight
when you are young can help you manage
your weight for life. It also can help
prevent problems like heart disease and
high blood pressure.
How can you get to a healthy
weight?
If your doctor says you need to lose some
weight, you need to eat fewer calories
each day and be more active. Here are
some ways to succeed.
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Stay at a
Healthy Weight
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What are some healthy eating tips
you can try?
Take your time when you eat. Wait
10 to 15 minutes before eating second
helpings at mealtime. It takes about
15 minutes for your stomach to tell
your head that you are full!
Ask if you can help plan, shop, or make
the family meals sometimes. This can
be fun for the whole family.
Fill up half of your plate with salad
or vegetables. Use small amounts of
butter, margarine, or salad dressing.
If you eat sugary foods, sweets,
desserts, or candy, eat only a small
serving at the end of a meal. Dont
eat them very often.
What about breakfast?
One bowl of whole grain cereal, nonfat or
low-fat milk, and a piece of fruit are a
great way to start the day. You can do
better at school when you eat breakfast!
When you dont have much time before
school, try a couple of slices of whole
grain toast with a tablespoon of peanut
butter, or a hard-boiled egg, or a piece
of low-fat cheese.
A small breakfast bar and a glass
of nonfat or low-fat milk is another
fast meal that can go a
long way.
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3. Eat smaller portions of food and drink
water at meals and snack time.
4. Drink lots of water. It has no calories!
Sugar-free fruit drinks or sugar-free soda pop
are also good choices when you are thirsty.
5. Ask your doctor to help you find
a dietitian or a diabetes educator. He
or she can help you and your family make
the best food choices.
If you eat less and get more active, you
should lose about one pound a monthand
feel great. Its best to be slow and steady in
your weight loss because you are still growing.
Ask your doctor to help you.
Very low-calorie diets are not healthy
for growing children and teens. Kids
who do not eat enough food may not grow
or develop the right way.
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What about school lunches?
If you get your lunch at school, choose
fried foods less often. Choose nonfat or
low-fat milk instead of chocolate milk and
a piece of fresh fruit instead of a cookie.
Many schools have salad bars. Choose high
fiber vegetables and fruits and low-fat
protein foods. Use a small amount of
low-calorie dressing.
Small deli or sub sandwiches made with
lean turkey or beef are healthy choices, too.
Use mustard or a little low-fat mayonnaise.
If you have time in the morning, you could
pack a lunch of healthy foods to take to
school. Or you could make your lunch the
night before.
What about after school snacks?
Most kids need an after school snack.
Choose healthy snacks. The trick is not
eating too much. Use a small plate or
a bowl for your snack instead of
eating out of the bag or box.
It will be easier to keep track
of how much you eat. Its
best not to snack while
watching TV or at the
computeryou may
eat too much.
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Snack ideas:
A piece of fresh fruit
Half a turkey or ham
sandwich, easy on the mayo
A small bowl of whole-grain cereal with
nonfat or low-fat milk
A small bowl of vegetable soup and
a few crackers
One small tortilla with one or two
slices of shredded low-fat cheese
or turkey
3 to 6 cups of low-fat microwave
popcorn, one handful of pretzels, or
a few rice cakes
Remember to drink a couple of glasses
of water, too.
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What about fast-food
restaurants?
Try not to super-size your meals,
unless you plan to share them with
your family or a friend! Order smaller
child-sized meals and drink water, nonfat
or low-fat milk, or diet soda pop.
A grilled chicken sandwich or a simple
hamburger is a better choice than a burger
that is covered with secret sauce, cheese,
and bacon. A baked potato with a little
butter or sour cream is a good choice, too.
If you are eating pizza, order thin or
medium crust instead of deep dish
or stuffed crust pizzas. Eat only one
or two slices and add a salad with
a little dressing.
Try a small bag or a handful of baked
chips or pretzels instead of the regular
kind of chips.
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Follow a
healthy eating
and exercise
plan.
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To learn more
To find a dietitian near you, contact the
American Dietetic Association.
1-800-366-1655 www.eatright.org
To find a diabetes educator near you,
contact the American Association
of Diabetes Educators.
1-800-832-6874 www.diabeteseducator.org
Check out the CDCs Nutrition and
Physical Activity website for healthy
eating tips and the Kids Walk to School
Program.
www.cdc.gov/nccdphp/dnpa/publicat.htm
Special thanks to the kids who helped us
make this tip sheet.
The U.S. Department of Health and Human Services National Diabetes
Education Program (NDEP) is jointly sponsored by the National Institutes
of Heath (NIH) and the Centers for Disease Control and Prevention (CDC)
with the support of more than 200 partner organizations.
NIH Publication No. 03-5295 Revised August 2005